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Energy and Macro Assist
What is in a meal, and roughly how much energy a body and a session use. Every number is an estimate, worked out from published sources named under each part.
Please read: These are estimates, not measurements. Foods vary by brand, recipe and portion, and everyone burns energy differently. This is a coaching aid for spotting habits, not medical or dietetic advice. If you are pregnant, have a medical condition, an eating disorder or a history of one, or are under 18, speak to your GP or a registered dietitian before changing what you eat.
For what to aim for, follow the NHS Eatwell Guide, or UK sport and exercise nutrition guidance (SENr) for people training most days.
What is in this meal?
Search a food, say how many grams, add it. Add as many as the meal had.
How much energy?
BMR: Mifflin-St Jeor equation (Mifflin et al., 1990). Activity values: Compendium of Physical Activities (Ainsworth et al., 2011). Equations give an average for a body of that size; a real person can be 10% or more either side.
Ask your own AI
Prefer to use ChatGPT, Gemini, Claude or another AI? Fill this in, copy the prompt, and paste it into the one you use. Nothing you type here is sent to FASTER or to any AI; it only builds the words for you to copy.
What was in what I ate?
A sample diet plan that hits my numbers
One day of meals, or up to a week, with a shopping list.
An AI's numbers are estimates too, and AIs can be wrong. Read what it gives you with the same care as anything else, and keep the disclaimer at the top of this page in mind.
